Meal Prepping - hsc.unm.edu
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Meal Prepping Rachel Baca, MSII
Transcript of Meal Prepping - hsc.unm.edu
Meal PreppingRachel Baca, MSII
What is Meal Prepping?
Millennial term for “packing your lunch”
How much would it cost to get 3 meals/week
from Happy Heart Bistro for 1 semester?
A. $155
B. $455
C. $655
D. $355
How much would it cost to get 3 meals/week
from Happy Heart Bistro for 1 semester?
A. $155
B. $455
C. $655
D. $355
How many calories & mg of sodium are in 1
order of the “Beyond Veggie Burger” with
French fries at Happy Heart Bistro?
A. ~890 calories, 1550mg sodium
B. ~570 calories, 650 mg sodium
C. ~ 490 calories, 850mg sodium
D. ~ 740 calories, 1250mg sodium
How many calories & mg of sodium are in 1
order of the “Beyond Veggie Burger” with
French fries at Happy Heart Bistro?
A. ~890 calories, 1550mg sodium
B. ~570 calories, 650 mg sodium
C. ~ 490 calories, 850mg sodium
D. ~ 740 calories, 1250mg sodium
Why Do I Meal Prep?
Save $$$$
Save calories
Save time
Reduce stress
Try out new recipes
Typical Week
Sunday:
Plan out recipe for lunch, dinner for the week
Make grocery list
Monday
Go grocery shopping
Meal prep:
Dinner that night + 3 lunches
Breakfast
Each night
Make a quick dinner + breakfast for am
Before lecture
Put already-made breakfast & lunch in lunchbox and eat at school
Alternative approaches
Make a bunch of ingredients where you can
assemble different meals throughout the week
Ex: Cook bulk ground turkey/beef, rice, and
beans + chop lettuce/tomatoes, etc and assemble
a burrito bowl
HelloFresh, Blue Apron, etc
Rookie Mistakes
Don’t make food that won’t last in the fridge for
more than a few days
Avoid SMELLY foods
Aim for colder meals that don’t need reheating
Avoid cruciferous vegetables (broccoli, cauliflower,
cabbage, etc)
Avoid fish
Getting too fancy with it
Doesn’t need to be Pinterest-perfect
Expensive, time-consuming, less likely to keep it up
What to make
Do whatever fits your health goals, dietary restrictions, budget, cooking skills and time
Great places for recipes:
Pinterest (https://www.pinterest.com/bacr130/meal-prep/)
“easy meal prep”
“paleo lunch”
“high protein meal prep”
#mealprep
Youtube
Cookbook
Online blogs
Ideas for Meal Prep
Protein + 1-2 Carbs + Fat
• Chicken breasts
(grilled, rotisseries,
roasted, crockpot
shredded)
• Ground beef
• Fish (ie. Salmon,
shrimp tilapia, tuna)
• Tofu
• Tempeh
• Eggs
• Beans
• Protein bar
• Allll the veggies
• Rice
• Potatoes
• Quinoa
• Beans
• Tortillas
• Bread
• Pasta
• Fruit
• Crackers
• Chips
• Avocado
• Hummus
• Salad
Dressing
• Nuts
• Nut butter
• Olive oil
Ideas for Meal Prep
One-pot recipes
Pasta salads
Quinoa salads
Chili
Snacks
Hard-boiled eggs
Pre-portioned pretzels, popcorn, dried chickpeas
Carrots & hummus
Fruit
Ideas for Meal Prep
Breakfast
Overnight oats
Loaf of pumpkin/banana/zucchini bread + fruit
Quiche
Bake-ahead egg cups
Smoothie cups ready to blend
Chia seed pudding
Yogurt + fruit + granola
Why someone might struggle with Meal
Prepping
“I don’t have the time”
It seems like a lot of time upfront, but you save SO MUCH
time throughout the week
“I hate eating the same meal every day”
Switch it up from week to week
”I’m not a very good cook”
Go for EASY recipes
Go for pre-made options: rotisserie chicken + crackers +
baby carrots + hummus + piece of fruit, Greek yogurt +
nuts
Random tips
Get some good matching Tupperware
Amazon, Target, Walmart
Not necessary, save old jars & plastic containers
Glass keep food a little better, but plastic (BPA
free) is fine
Let food cool down before putting away
Don’t add sauces/dressings till day of
Keep a list of recipes to go back to
Make a list before grocery shopping
Buy fruits and vegetables in season
Don’t grocery shop while hungry!
Overnight Protein Zoats
40g Rolled Oats
80g shredded zucchini (promise you cant taste it!)
30g protein powder of choice
½ cup (120g) unsweetened almond milk
½ cup berries of choice
½ Tbs (8g) walnuts
½ tsp (3g) dark chocolate chips
397 calories
33g protein/44g carbs/12g fat
Questions?
Feel free reach out with your more specific
questions!
Special interest in macro counting and vegan/plant-
based meals
